Wild Rice & Baby Kale Salad with Persimmons

Wild Rice & Baby Kale Salad with Persimmons

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From: EatingWell Magazine, November/December 2015

This colorful, healthy salad recipe features persimmons—lightly sweet fruit, commonly grown in California, that ripen just in time to grace holiday tables. If you can't find persimmons, diced apples are a good alternative.

Ingredients 6 servings

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  • 1 cup wild rice
  • ¼ cup extra-virgin olive oil
  • 3 tablespoons champagne vinegar or white-wine vinegar
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • 6 cups packed baby kale (about 4 ounces)
  • 2 ripe Fuyu persimmons (see Tip), diced, or 3 cups diced apples
  • ½ cup dried cranberries
  • ¼ cup chopped flat-leaf parsley

Preparation

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  • Ready In

  1. Cook rice in a large saucepan of boiling water until just tender, about 45 minutes. Drain and rinse with cold water to cool; drain well.
  2. Meanwhile, whisk oil, vinegar, salt and pepper in a large bowl. Add the rice and kale; marinate at room temperature, stirring occasionally, for 15 minutes. Stir in persimmons (or apples), cranberries and parsley.
  • Make Ahead Tip: Prepare rice (Step 1) and refrigerate for up to 3 days.
  • Two types of persimmons are available during the fall and winter. Flat-bottomed Fuyus are bright orange and the texture of an almost-ripe peach when ready to eat—perfect for salsas and salads, with or without the peel. Oval-shaped, darker orange and larger Hachiyas are only edible when almost liquid on the inside. The cinnamon-apricot-flavored flesh is used in baking or can be scooped out of the skin and eaten like custard. Underripe, they are off-puttingly tart. Both types take several days to ripen at room temperature.

Nutrition information

  • Serving size: about 1⅓ cups
  • Per serving: 248 calories; 10 g fat(1 g sat); 5 g fiber; 39 g carbohydrates; 5 g protein; 59 mcg folate; 0 mg cholesterol; 13 g sugars; 6 g added sugars; 2,797 IU vitamin A; 29 mg vitamin C; 43 mg calcium; 1 mg iron; 302 mg sodium; 301 mg potassium
  • Nutrition Bonus: Vitamin A (56% daily value), Vitamin C (48% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 starch, 1 fruit, ½ vegetable, 2 fat